Struggling to stay energised after lunch and always reaching for that 3pm snack? Let’s change that with some simple, healthy lunch ideas!
From years of working with clients and delivering workplace wellness workshops, I've noticed that lunch is often the most neglected meal of the day. Whether it’s due to lack of time, preparation, or simply not knowing what to eat, many people end up with something that leaves them feeling sluggish and reaching for a sugary pick-me-up by mid-afternoon.
But it doesn’t have to be that way! I've put together my top 3 nutritious lunch ideas that are delicious and simple to make and will keep you energised and focused throughout the day.
Healthy Lunch Sandwiches the Right Way!
Everyone loves a sandwich. And what’s not to like, fresh baked bread layered with a combination of tasty foods that just go together. But let’s be honest, not all sandwiches are made equal. And quite often the premade options in your local shop are not the stuff healthy lunches were built upon.
Growing up, our school lunches were a rotation of the same 2 or 3 options every day. Limp white sliced pan, cheese singles, ham, or ham and cheese (cue the old Philadelphia tv ad “what you got today then?”. If you don’t know ask your parents).
I shudder at the thoughts of school sandwiches. But these days there is no excuse for not being able to craft a healthy and interesting sandwich which will help meet your nutritional requirements and keep you satisfied throughout the afternoon. Extra brownie points if you team it up with a mug of homemade soup.
Let’s start with the bread for your healthy . Forget about most of the sliced packaged breads.
Instead I recommend building your sandwich using a properly prepared sourdough, a healthy wholewheat wrap or pitta bread. These wraps from Crosta & Mollica* have only 3 ingredients, flour, extra virgin olive oil and salt and contain 3.5g of fibre per flatbread.
Fitzgerald’s wholemeal wraps on the other hand contain humectant (a humectant is an additive used to retain moisture in processed foods), flavouring, emulsifiers, stabilisers and preservatives.
*The Fitzgerald’s wrap has a carb to fibre ratio of 6.5:1 ratio whereas the Crosta & Mollica option is 1:1 which is excellent. The ‘carb to fibre’ ratio means the amount of carbohydrates relative to the amount of fibre in a food. A lower ratio is optimal, so watch out for that when choosing products with grains such as breads and pasta.
Most people don’t consume enough dietary fibre (the ideal amount is 30g a day) so choosing your grains carefully really does help when it comes to healthy lunch options. Your body needs fibre for good blood sugar control, which will help you feel full and keep your energy levels stable throughout the day. This prevents those dreaded afternoon slumps, so you're less likely to reach for sugary snacks to keep you going. Fibre is also essential for digestive health and for better health overall.
Tesco has an own brand wholemeal pitta which isn’t bad, the ingredients are decent and the carb to fibre ratio is 4:1. Pitta breads make a convenient freezer staple and can also be toasted, sliced and dunked into a delicious dip such as hummus, bean dip, taco dip or guacamole.
*Some of the products referenced here are available in Irish supermarkets, but the principles apply to all bread products.
Homemade dips score major points on the food variety chart. Depending on the flavour profile, you can add multiple herbs, both fresh and dried. And they’re so simple to make.
For instance, taco dip is simply Greek yogurt (or cream cheese, or mix of both) mixed with taco seasoning. You can easily bring this together using the following anti-inflammatory, immune and digestive supporting spices.
Homemade Taco Seasoning Recipe
Ingredients
1 tablespoon chili powder
1 teaspoon ground cumin
1 teaspoon paprika (use smoked paprika for a smokier flavour)
1 teaspoon garlic powder
1 teaspoon onion powder
1/2 teaspoon dried oregano
1/2 teaspoon crushed red pepper flakes (optional, for heat)
1/2 teaspoon black pepper
1/2 teaspoon salt (adjust to taste)
1/4 teaspoon cayenne pepper (optional, for extra heat).
Healthy Sandwich Fillings
An open sandwich is a great option for a nutritious lunch as you can really pile on the vegetables and get your rainbow of foods in one meal. I love a good quality sourdough or even the McCambridges brown bread (wholewheat and spelt options) when making an open sandwich. McCambridge’s is widely available in most shops.
Pro Tip: You can store McCambridge’s wholewheat bread in the fridge to keep it fresher for longer!
I also find the Dunnes Stores bakery sourdough to be very good or better still from a local artisan baker.
These fillings provide a tasty range of healthy and satisfying options for your fibre-rich lunchtime sandwich, wrap or pitta bread:
Chicken, hummus and roasted red peppers (from a jar)
Feta, rocket, cucumber and sundried tomatoes
Guacamole, grated cheddar, spinach and tomato
Tuna, red onion, shredded lettuce such as little gem mixed with Greek yogurt and lime juice
Smoked salmon, cream cheese, alfafa sprouts and avocado slices
Turkey slices with gouda cheese and baby spinach leaves
Egg salad with lettuce
Halloumi, cherry tomatoes, lettuce and red onion.
Balanced Buddha Bowls for a Healthy Lunch
Buddha Bowls make a satisfying healthy lunch option. You might know them as Power Bowl or Diversity Bowl, but in all honestly you can call it whatever you like. A Buddha bowl is a combination of foods that will serve you well if you’re interested in looking after your health.
Don’t be afraid to experiment with whatever (healthy) foods you have at home. Highly processed foods don’t really have a place in a Buddha Bowl (not sure what constitutes highly processed, here's a quick guide). The focus is on fresh, whole ingredients that provide balanced nutrition, including plenty of fibre, vitamins, and minerals to support your energy and well-being.
Buddha Bowls can look so visually appealing which can make a big difference when it comes to choosing healthier options. Sometimes, a beautiful, colourful meal is all it takes to inspire better eating habits as they as they not only nourish your body but also provide a dopamine boost, reducing the need to reach for sugar or alcohol for that feel-good hit.
Here are my guidelines on making a satisfying and healthy Buddha Bowl.
Key Components for a balanced Buddha Bowl:
Base:
Typically made up of grains or greens. Common options include:
Quinoa
Brown rice
Couscous
Roasted butternut squash or sweet potato
Mixed greens (spinach, kale, rocket)
Proteins:
Include both animal and plant proteins for a balanced nutrient profile. Examples:
Chicken or turkey, or beef
Tofu or tempeh
Legumes (beans, lentils, chickpeas)
Eggs (boiled or poached)
Fish or seafood such as prawns, cooked or smoked salmon or tinned fish
Vegetables:
A variety of colourful vegetables adds vitamins, minerals, and fibre. You can use:
Roasted or steamed vegetables (e.g., broccoli, bell peppers, sweet potatoes)
Raw vegetables (e.g., carrots, cucumbers, radishes)
Fermented options (e.g., sauerkraut, kimchi)
Jarred or tub options such as roasted peppers, olives, artichoke hearts
Healthy Fats:
Incorporate healthy fats for flavour and satiety, such as:
Avocado
Nuts or seeds (e.g., almonds, walnuts, sunflower seeds, pumpkin seeds – you could lightly toast on a dry pan and store in a container)
Olive oil or tahini drizzle
Olives
Toppings:
Finish your bowl with flavourful toppings to enhance the dish:
Fresh herbs (e.g., cilantro, parsley, basil)
Sliced green onions
Crumbled feta, goats cheese, some fresh mozzarella or grilled/fried halloumi
Dressings or sauces (e.g., tahini dressing, vinaigrette, soy sauce and sesame dressing).
Baked Potatoes for a satisfying and healthy lunch
Now, cooking a baked potato in the oven takes time obviously but you can also do them in the microwave. You can use regular potatoes or for convenience you can buy frozen baked potatoes in the supermarket. These are simply potatoes (99%) and a little bit of sunflower or rapeseed oil. They take just 5 or 6 minutes in the microwave. You can vary your filing and include leftovers from dinner the night before. Extra points if you include a leafy salad on the side.
Suggestions to top your baked potato:
Leftover bolognese
Leftover beef or bean chilli
Smoked salmon and cream cheese and chives
Cottage cheese and spring onion with black pepper
Baked beans (lower sugar) with grated cheese
Chicken, pesto and rocket
Tuna, red onion and sweetcorn
Hummus and roasted red peppers
Egg and avocado mix – see below
Roasted vegetables and feta
Shredded chicken, avocado and lime.
The Key to a Healthy Lunch
Creating a nutritious lunch doesn’t have to be complicated. The big takeaway is to focus on balanced meals that keep you energised and full throughout the day. Here are the top tips for crafting a healthy lunch:
Pack in the fibre: Choose fibre-rich veggies, whole grains, and legumes to support digestion and keep blood sugar levels steady.
Prioritise protein: Include lean proteins like chicken, fish, tofu, or eggs to stay full and satisfied.
Opt for wholegrains: Swap white bread and wraps for wholegrain alternatives to boost your fibre intake and avoid the afternoon slump.
By following these simple guidelines, you can enjoy delicious lunches that fuel your body and keep your energy levels up. Ready to give it a try? Try some of our tasty suggestions above, keep it varied and make your healthy lunch choices a key part of your wellness journey!
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